Six-Two
Unverified
Hey Gang,
So I've recently decided to step my fitness game up by joining my friends at the gym at 645AM, 5 days a week. I'm writing our exercises below in the hopes that you guys (especially Cadre) can chime in on what I should be doing. My buddies are looking to get "swole," I'm just looking to get strong and fast as fuck. In addition to the routine, I also ride my bike about 40 minutes per day to and from the gym, along with 30 minutes on a stationary bike while at the gym 3x per week.
Routine is below:
MONDAY - CHEST DAY
Bench press w/ dumbbell free weights
5 sets of 5 - max weight
Incline bench press
5 sets of 5 - max weight
Bar
OR
Dumbbells
Fly machine
5 sets of 5 - max weight
Skullcrushers
5 sets of 5 (if your arms aren't dead)
Tricep extensions on the cables
5 sets of 5 (alternative to Skullcrushers or in addition to)
TUESDAY - BACK DAY
Bench Rows - freeweights
5 sets of 5
Pulldowns - machine
5 sets of 5
Bicep Pulldown - machine
5 sets of 5
Reverse Bicep pulldown - machine
5X5
SHRUGS
5x5
WEDNESDAY - LEG DAY
Sumo Deadlifts
Set of 3 - working up to max weight
Squats - (been using the assist machine cause Talbert is new and Alex and I fucked up our knees)
Leg press - (lower weight for knees)
5x5
Calves
5x5
THURSDAY - ARM DAY
Military Press - freeweights
5x5
Bicep curls with dumbbells
5x5
Preacher bar curl
5x5
Bicep cable extensions
5x5
FRIDAY CORE DAY
5x5 whatever you wanna do
Side bends
Ab Machine
Jump squats
Kettlebell lifts
Leg lifts
Crunches
Dips
Typically we'll mix these in throughout the week anyway.
So if anybody's got pointers for a young buck, they'd be much appreciated. I'm trying to get my buddy to go for a swim day at least once a week, but strength has been paramount to all of us lately.
Thanks in advance!
So I've recently decided to step my fitness game up by joining my friends at the gym at 645AM, 5 days a week. I'm writing our exercises below in the hopes that you guys (especially Cadre) can chime in on what I should be doing. My buddies are looking to get "swole," I'm just looking to get strong and fast as fuck. In addition to the routine, I also ride my bike about 40 minutes per day to and from the gym, along with 30 minutes on a stationary bike while at the gym 3x per week.
Routine is below:
MONDAY - CHEST DAY
Bench press w/ dumbbell free weights
5 sets of 5 - max weight
Incline bench press
5 sets of 5 - max weight
Bar
OR
Dumbbells
Fly machine
5 sets of 5 - max weight
Skullcrushers
5 sets of 5 (if your arms aren't dead)
Tricep extensions on the cables
5 sets of 5 (alternative to Skullcrushers or in addition to)
TUESDAY - BACK DAY
Bench Rows - freeweights
5 sets of 5
Pulldowns - machine
5 sets of 5
Bicep Pulldown - machine
5 sets of 5
Reverse Bicep pulldown - machine
5X5
SHRUGS
5x5
WEDNESDAY - LEG DAY
Sumo Deadlifts
Set of 3 - working up to max weight
Squats - (been using the assist machine cause Talbert is new and Alex and I fucked up our knees)
Leg press - (lower weight for knees)
5x5
Calves
5x5
THURSDAY - ARM DAY
Military Press - freeweights
5x5
Bicep curls with dumbbells
5x5
Preacher bar curl
5x5
Bicep cable extensions
5x5
FRIDAY CORE DAY
5x5 whatever you wanna do
Side bends
Ab Machine
Jump squats
Kettlebell lifts
Leg lifts
Crunches
Dips
Typically we'll mix these in throughout the week anyway.
So if anybody's got pointers for a young buck, they'd be much appreciated. I'm trying to get my buddy to go for a swim day at least once a week, but strength has been paramount to all of us lately.
Thanks in advance!